Natural Recipes for Period Pain

This guest blog post is written by the natural period pain relief experts, Forage Botanicals.

Period pain (primary dysmenorrhea), is something most people with periods will experience at some point in their menstruating lives. In fact, it affects 90% of us. Some will experience more extreme primary dysmenorrhea than others, with 40% of those that have it reporting needing to take medication or time off work and school to cope with the pain.

While period pains are normal, you shouldn’t have to endure them month on month, and you certainly shouldn’t have to miss out on education or go sick from work.

Here are some natural recipes from Your Period Handbook that might help to reduce your period pain:

Period cramp massage oil

You may find that stroking your stomach helps to soothe and distract from period pain. Oils are easily absorbed through your skin and feel nourishing when used to massage. This recipe includes essential oils that are known for their muscle relaxant properties to help reduce cramping in your lower stomach, back and thighs. Next time you feeling period pains coming on, give this a go:


  • 70ml sunflower oil as a cheap, readily available carrier oil
  • 30ml castor oil
  • 10 drops peppermint (Mentha piperita) for its antispasmodic effects to ease muscular cramps
  • 10 drops lavender (Lavandula angustifolia) a gentle muscle relaxant


Mix all the ingredients together in a container and apply a pea sized amount to your hands. Massage the oil into your abdomen, thighs, back or wherever you’re feeling period pains. Repeat as needed throughout the day.

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Period cramp relief tea

Managing your period pain naturally isn’t simply down to what you do on the days that you’re in pain. In fact, it’s possible to make lifestyle choices throughout your cycle that could help to reduce your cramps when your period rolls around. This recipe works best when period pains are mild to moderate, and are most effective when partnered with a consistent and healthy diet and lifestyle:


  • 30ml cramp bark (Viburnum opulus)
  • 2ml ginger (Zingiber officianlis) to improve circulation and reduce inflammation
  • 28ml chamomile (Chamomilla recutita) to relax the muscles


Mix all the ingredients together in a container and drop 2ml on your tongue every few hours until symptoms subside.

If you find that you need more than these recipes, you could try relieving pain with yoga positions or these vegan meals.

Have you got any recipes that have worked to reduce period pains for you? Tell us in the comments!

natasha richardson of forage botanicalsAbout Forage Botanicals

Natasha Richardson from Forage Botanicals is a medical herbalist and author of Your Period Handbook: natural solutions for stress free menstruation. Her company makes products which help alleviate common period problems like pain and PMS.

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